How to Beat Weight Loss Plateau

You’ve hit weight loss plateau. You’ve lost one pound. Now it’s getting harder to lose the additional pound. While you aim to lose 0.5 – 1 kilograms per week, you feel it gets more difficult the more you try. What you’re experiencing is called “weight loss plateau.”

Weight loss is a concept of calories intake and output, as well as your metabolism. There are many weight loss plans out there, but I recommend Harvard School of Public Health’s “Healthy Eating Plate” by controlling your calories intake.

Healthy Eating Plate & Healthy Eating Pyramid from Harvard University

In the short term, limit yourself to 800 calories for 3-4 days to stimulate your metabolism. Gradually increase to 1,200 – 1,500 calories per day, depending on the individual’s basal metabolic rate or BMR and the calories base for metabolism. When exercising, maintain body weight by burning 200 – 300 calories per day. To reduce body weight, you’ll need to burn up to 500 – 700 calories per day.

WHAT IS WEIGHT LOSS PLATEAU?

When the calories you burn equal the calories you eat, you’ve reached a plateau. To overcome the plateau, you have to limit your calories by eating less and burning more calories. Your mind also affects your metabolism.

BEAT WEIGHT LOSS PLATEAU

Keep goals in mind. If you’ve hit the weight lose plateau, it means that you are on the right track

Review your nutrition plan. When you weigh less, the body burns calories while you’re resting and during periods of activity – requiring an adjustment to your nutrition plan. If you started at the 1,500 calories plan at the beginning, you may have to reduce to the 1,200 plans to match with your new body weight.

Higher testosterone leads to higher metabolism, more energy and more activity. Some researches show its role in heart disease prevention.

Caffeine and flavonoid in green tea may help to increase metabolism in your body.

Everyone will face the weight loss plateau. You can overcome it with a disciplined mind and firm commitment to your goals.

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Take The First Steps To A Healthier You

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Dr. Narinthorn Surasinthorn has been a consultant in wellness and anti-aging medicine for almost 10 years. Dr. Narinthorn is presently practising Integrative Functional Medicine using nutrition, detoxification, bio-identical hormone replacement, aesthetic medicine and cellular regenerative products. His approach is holistic and takes care of the cause rather than the symptoms of the disease with a proactive approach.
Read More about Dr Narinthorn here